Exercise Library
Single-Leg Dumbbell Row
With a dumbbell in one or both hands, hinge forward at the hips while supported on a single leg. Holding this position, perform rows, focusing on squeezing the shoulder blades back and down at the top. Generally when rowing with one arm, the weight should be on the side opposite the support leg.
Purpose
The single-leg dumbbell row is for strength and/or hypertrophy in the back, shoulders and arms, but has the added element of balance and hip and foot stability. It will limit the loading to some degree depending on the balance and stability of the athlete, but is an easy way to increase the increase the effects of a single exercise.
Programming
Reps of 8-20 are typical like with most row variations.
Variations
Single-leg rows can be done with essentially any weighted implement from dumbbells, kettlebells, a barbell, sandbag, T-bar, etc., and with one or two arms; with a single arm, they can be done contralaterally or ipsilaterally. The rear foot can be placed on a bench or box to offer limited support while improving balance and stability, and the trunk can be held at different angles.
Purpose
The single-leg dumbbell row is for strength and/or hypertrophy in the back, shoulders and arms, but has the added element of balance and hip and foot stability. It will limit the loading to some degree depending on the balance and stability of the athlete, but is an easy way to increase the increase the effects of a single exercise.
Programming
Reps of 8-20 are typical like with most row variations.
Variations
Single-leg rows can be done with essentially any weighted implement from dumbbells, kettlebells, a barbell, sandbag, T-bar, etc., and with one or two arms; with a single arm, they can be done contralaterally or ipsilaterally. The rear foot can be placed on a bench or box to offer limited support while improving balance and stability, and the trunk can be held at different angles.
